Antigeezerdom Log

[Runner]

11/29/17

Warm up: Solid stretching n stuff.
DL 375# 3x3
RDL: 170# 1x8, 1x10 RPE 8
Press: 150# 3x3, 132.5# 2x5
BB Row: 150# 2x10
Band work: Amrap

Press was hanky today. I have been off the press for a while so I had to remember the movement. I have to relearn it. I have the lift memorized at a proprioceptive level so I think I am ok. Worked on getting under the bar but it wasn't happening today. Switched from landmine to band tricep pull down amrap to give my left arm a break as I worked it pretty hard. I felt solid through out the deadlift and am ready to keep advancing. Only one lift this week as I am going out of town but I can use the rest as I have been really pushing myself on the lifts with inadequate recovery. Darn work and RL commitments!

[Runner]

Alot of family stuff going on...



Row 500m @ 1:50
Squat 385# 3x3, 330# 2x5

[Runner]

12/12/17

DL: 380# 3x3
RDL: 160# 2x10
Press: 150# 3x3, 135 2x5
BB Row: 160# 2x10
Landmine Press: 50# Amrap (20,19 -- 9,8)

Finally had both the energy and the ability to complete the workout. Thank goodness. DO IT! Squats on thursday.

[Runner]

12/14/17

Squat: 385# 3x3, 337.5 2x5
Bench: 230# 2x3, 2(f) 205# 2x5
Paused Squat: 235# 2x8
Spoto Press: 160# 1x6,1x6

Gong to another crack at 230 bench and if I miss the last rep will reset to 225#.385 squat is kicking my ass. You know it’s a heavy weight when lactic acid taste pours into your mouth on the first rep. Had a couple real grinds out of the hole because i got soft at the bottom...just about pinned me.

[Runner]

12/17/17

DL: 385# 3x3
RDL: 175# 2x10
Press: 152.5# 3x3, 135 2x5
BB Row: 175# 2x10
Landmine Press: 50# Amrap (17,17 -- 10,10)

All this with a toddler roaming around....ftw!Closing in on 405 DL for 3x3 soon!

[Runner]

12/19/17

Squat: 390# 1x3, 1x2, 342.5 2x5
Bench: 230# 3x3, 200# 2x5
Safety Squat: 185# 2x8 (holy shit)
Spoto Press: 165# 2x8


Word to the wise....treat the safety squat with respect. The amount of upper body stabilization required to maintain good posture while doing the lift is unreal. Make sure to keep those elbows as tight as you can otherwise things will go sideways in a hurry. Still pretty gassed from deadlifts 2 days ago and it showed. I did 1x3 with decent form but the second set was an ugly baby giraffe looking thing that made my trainer cancel the third rep. Safety is the game and I am glad he did. Next session I am going to set everything up for 3 sets. DO IT! I will say that the paused squat really helped me on today because I have become used to fighting my way out of the hole to complete the lift. Good deal. Deadlift on fri/sat depending on whats going on.

Happy holidays all.

[Runner]

12/23/17

DL: 390# 3x3
RDL: 185# 2x10
Press: 155# 3x3, 140# 2x5
BB Row: 185# 2x10
Landmine Press: 50# Amrap (20,20-- 12,12)


Just chugging along. The safety squat has direct translation to the DL as it teaches you how tight you need to be to get the lift off the ground. I took the proprioceptive queues and applied them to the DL and the lift went up like a rocket. The addition of both the safety squat and the paused squat have helped my squat as well by providing me the means to internalize those queues as the lift gets heavy. Now all I need is the ability to recover from all this volume...Good thing I only lift 2xs a week!

[Runner]

Got sick on saturday before christmas and it lasted 2 weeks...lame!

1/3/18
DL 395# 1x3, 1x2 F, 375 1x3
Press: 150 3x3
Paused DL: 225# 2x no clue (f)
BBrow: 185# 2x10

Crash and burn after getting sick...Deloading and working back up.

1/4/18
Squat: 385# 2x3, 340# 2x5
Bench 225# 2x3, 205 1x5,1x4(f)

Shrug....recovery weak from getting sick. Next week I will be back in the saddle.

[Runner]

1/8/17

DL: 385# 2x3
Paused DL: 225# 2x10
Press: 155# 2x3, 140 2x5
BBrow: 185 2x10
Landmine Press: Amrap 20/19, 14,14

Paused Deadlift is no joke....Buried me alive and it felt harder than the 2x3 DL set. I am hope these paused DLs translate into a better DL position on my work sets.

[Runner]

1/13/17

Squat: 390# 2x3, 245# 2x5
Bench 227.5# 2x2,1x1 (f)

The day after work is a rough day for me to lift but I have to use what time I have available. Even though my progress hasn't been reflecting it, I have been lifting hard the last couple of weeks to recover from being sick. Just keep trudging along. Marathon not a sprint.